WARM UP – MOBILITY
Dynamic joint warm-up +
2 rounds:
Partner dowel overhead stretch (~30s each)
10 goblet squat + 15-20s hold/stretch in bottom position
5/leg Single leg RDL w/ KB held in opposite hand
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Overhead squat + Snatch warm-up w/ dowel or empty barbell (review 3 start positions for WOD A)
WOD A
HIGH HANG SNATCH X 3
Bar should go no lower than pockets and your torso should remain vertical or near enough
HANG SNATCH X 2
SNATCH
Every 90s x 12 sets: Build slowly over the 12 sets:
Sets 1-4: 3 high hang snatch (50-65%)
Sets 5-8: 2 hang snatch (65-80%)
Sets 9-12: 1 Snatch (80-90%)
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The goal is not to max out or go to failure on any of the 3 snatch variations. Maintain positions and mechanics on each rep. Last 4 snatch singles should be ‘heavy’ but consistent.
WOD B
OVERHEAD SQUAT X 5
Use the remaining class time to establish a 5RM overhead squat (from the rack).
Aim for 4-5 working sets w/ ~2min rest between sets.
If you are still working on a stable overhead squat position, or your shoulders are too fatigued from WOD A, then keep it light or substitute for 5 front squats.
Optional Conditioning
Complete for time:
21-15-9 reps of:
Wallballs (you choose – but try 30/20 if you are great at WB’s)
Burpees
ACCESSORY
Crossover Symmetry “Recovery”
10-15 min of focused mobility work (roll, stretch, activation drills etc.)
